Lower Body Blues
AO: Meathouse
When: 02/28/2023
QIC: Popper
PAX (8): Angus, BallBoy, Boomer, McCracken, Meatball, Mid-riff, Saint2O
Preamble:
YHC has been doing a lot of 0.0’s lately due to persistent plantar fasciitis and the advice of a podiatrist to lay off the running & jumping during treatment. The Meathouse is a great place for a 0.0 beatdown, with the ruck and coupon offering a good challenge even within a small radius. Friends don’t let friends skip leg day, and YHC dialed up a good program with lots of variety for the lower body.
Warm-O-Rama:
Weed picker, Windmill, Imperial Walker, slow Butt Kickers, Michael Phelps in cadence.
The Thang:
Blues music is YHC’s happy place. Today’s program was six sets of exercises, each lasting the duration of a blues original and its cover that made the song famous. PAX were instructed to focus on form over speed and over finishing all reps within the time limit, told to take rests as they needed them, and to do the reps in whatever order or combination felt best.
| Round | Song | Artist | Year | Time | Rep Count Exercises w/Ruck & Coupon | AMRAP (Alternate 10 reps each side) |
|||
| Min | Sec | 20 | 30 | 40 (20 each leg) |
|||||
| 1 | Statesboro Blues | Blind Willie McTell | 1928 | 6 | 50 | Squat Thrusters | Stiff-Leg Dead Lift | Bulgarian Split Squats | Monkey Humpers |
| Allman Brothers Band | 1971 | ||||||||
| 2 | When the Levee Breaks | Memphis Minnie & Kansas Joe | 1929 | 10 | 16 | Mike Tysons | Calf Raises (Hold 3 seconds ) |
Step-Ups | Side leg raises |
| Led Zeppelin | 1971 | ||||||||
| 3 | Someday Baby Blues | Sleepy John Estes | 1935 | 6 | 46 | Goblet Squats | Bench Hip Thrusts (Hold 3 seconds) |
Single-leg Dead Lifts | Rear leg raises |
| Allman Brothers Band | 1969 | ||||||||
| 4 | Cross Road Blues | Robert Johnson | 1937 | 6 | 43 | Sumo Squats | Saturday Night Special (Hold 3 seconds) |
Forward Lunge | Fire hydrants |
| Cream | 1968 | ||||||||
| 5 | Hound Dog | Big Mama Thornton | 1952 | 5 | 6 | Pulse Squats | Romanian Dead Lift | Backward Lunge | Donkey kicks |
| Elvis Presley | 1958 | ||||||||
| 6 | One Way Out | Sonny Boy Williamson II | 1962 | 6 | 55 | Kettlebell Swings | Ski Squats | Bear Crawl (20 steps each leg) |
Pulses |
| Allman Brothers Band | 1971 | ||||||||
COT:
Goodbye 2nd F for Lotus at Six Bridges at 6:30 tonight, 2/28.
Hillseeker this weekend with 2nd F at Variant. Check Slack.
Prayers for medical treatments and healing for various PAX and their wives. Prayers for a recently laid off relative to find new work. Prayers of humble reliance on Christ.
Naked-Man Moleskin:
It’s always a pleasure to lead, even in my temporarily restricted capacity. Can’t wait to have my full range of exercises back and available to me. Until then, will continue kicking my own butt and any others who will join me with these 0.0 beatdowns.